The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness



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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Sunday 29 November 2009

Posted by The Coach on November 29th, 2009

During the week certain questions have been raised regarding training intensity. It must be known that intensity can be measured upon various time based modalities. We would like you all to approach the shorter intense training sessions from a different angle utilizing, perhaps a different thought process throughout this experience.

Some may think that shorter intense work loads have no great benefit to the body or even performance. We will not go into great depth about benefits of intense training; you are aware of these. The benefits across a 5 minute workout or a 25 minute workout pose similar characteristics. What will be spoken of is how to approach the shorter duration workouts. It is human nature and instinct to conserve. It is difficult to psychologically release and not pace oneself. Your task is to focus not on pacing; it is about giving all that you have knowing that in less than a minute you may suffer greatly and not complete what is to be a “simple” 5 minute workout prescription. Your task is to let go and literally just go. Experiment with this. Play with the notion of holding nothing back and DO NOT conserve for the last round or for the finish home. Experiment and feel what it is like to move to ABSOLUTE exhaustion from the word GO and to hold nothing back regarding maximum personal speed!

If you can do this, you will be in a better position to place a value judgment on intensity based training at the shorter end of the time domain and you will also learn something greater about and understand deeper the notion of pain… SS


13 Responses to “Sunday 29 November 2009”

  1. andrew said

    (High-intensity) training is going all-out, not almost all out. – Dr Ken Leistner

  2. gus said

    maybe if stef was a bit more like henry rollins i’d push harder 😛

  3. gus said

    and now it’s beach time!

  4. anth said

    Further to yesterday’s comments:
    It was by chance I saw The Cell business card on the wall at Gloria’s Gateways and I literally left the shops and drove straight there to check it out. It is the best thing I have done for my health for a VERY long time. Every session no matter how long, is always intense and I walk away sweating my arse off knowing I have trained hard. I am already heaps fitter than I was when I started only 8 weeks ago – not including fundamentals. Gusman said it right and I will continue to go there for the great coaches, great people and the no bull shit training – you are scaled to be pushed to your own limits and the coaches know what that is. It is easy to train under the guidance of those you are inspired by.
    Oh and the 7 kilo’s I have lost is also FKN MINT!!!!!

    Felt like training this morning and have no weights or KB’s yet so:

    For time:
    800m run on tready 12 km/h pace

    21 – 15 – 9
    Pull ups BB( yes Pete did em forward grip but broke sets in half )
    Sit ups
    Push Ups ( on knees but nose to ground )

    800m run
    25 Burpees
    Time = 20.12

    400m run
    10 x Dead Hang Pull Ups BB ( kept very tight neat form – broke into 6 / 4 )

    see you tomorrow guys

  5. andrew said

    stef – henry is dissin’ you..

  6. The Cell said

    Anthony, mate your kind words not only inspire me but make me proud of all our athletes! That is incredible, 7 kilos in 8 weeks! Your dedication shows via your enthusiastic attitude every time you are at The Cell! Your zest for knowledge and your intent to continuously move forward with your own personal progression tells a tale of success. As coaches this is what we yearn for, not aesthetic results or appeal, but the production of a desire in each individual to not only thoroughly enjoy the process of training (and hence self discovery) but to want and feel the need to know more and better their lives on various levels.

    I / we thank you deeply for your real attitude and support! Next year is going to be even better than this, keep it up people, your athleticism is radiating like you could of never imagined!

    FUKN BAM!!!


  7. The Cell said

    Andrew plain and simple you are mint!!!

  8. andrew said

    “The sharp edge of a razor is difficult to pass over; thus the wise say the path to Salvation is hard.” —Katha-Upanishad.

  9. graeme said

    weekend WOD’s – bike riding
    sat: Dom & Graeme. deep water point.narrows.burswood.back
    24km. 55 minutes
    sun: graeme. leeming.freeway.narrows.burswood.back
    42.56km. 97.44 minutes. avg 26.1

  10. The Cell said

    Many thanks for the kind words Anth. Hearing about and seeing results such as yours is exactly why we do this. 7kgs in 8 weeks is awesome and I guarantee that is legitimate FAT loss. Not to mention the overall health benefits of your improved fitness that is evident at every session. It makes me very proud of your efforts and inspires me to be the best coach I can be.

    As we move into the festive season, I urge everyone to keep an eye on their goals and don’t waste your efforts of the past year. However, don’t forget to live and enjoy time with those you love.


  11. luke beverley said

    Bring on the 2K ergo thats all I can say, nothing beats a 2K row for the ultimate test of mental and physical ability. The hardest workout I’v ever done has been on these machines over a distance of 2000m. Its amazing how much more energy you have within yourself once you learn to break through the mental pain barrier and just keep going. Game plan, dedication and then fitness level are the key to this workout.

    Bring it on guys?

  12. The Cell said

    Luke you are on…


  13. andrew said

    Nail down the C2’s!!

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